Kohlroulade
Abendessen • Deutschland
Über Kohlroulade
Stuffed cabbage roll filled with seasoned ground meat and rice
How to Make Kohlroulade (Traditional & Healthy Version)
Kohlroulade, also known as German stuffed cabbage rolls, is a beloved dinner dish originating from the heart of Germany. This classic recipe features tender cabbage leaves wrapped around a savory filling of lean ground meat, onions, and aromatic herbs, then gently simmered to perfection. Kohlroulade is particularly popular in rural regions and has roots in German farmhouse cooking, where hearty and comforting meals were essential during colder months. The dish is typically served with a light tomato or broth-based sauce, complementing its rich flavors without excess calories. What makes Kohlroulade stand out is its satisfying taste profile—combining earthy cabbage, juicy meat, and subtle spices—all while maintaining a balanced nutritional value. It’s a staple in many German households, especially during autumn and winter, and is often enjoyed as a celebratory meal during family gatherings. Kohlroulade is a great choice for those seeking authentic German cuisine that is both filling and health-conscious, making it ideal for anyone tracking calories or looking for wholesome, traditional recipes. Its adaptability for various diets and ease of preparation further enhance its appeal, inviting cooks from around the world to enjoy this German classic.
Zutaten(für One large stuffed cabbage roll with sauce)
- 4 large leaves Green cabbage (Weißkohl)
- 150 g Lean ground beef (Rinderhackfleisch)
- 1 small Onion (fein gehackt)
- 1 Egg (medium size)
- 2 tbsp Whole grain breadcrumbs (Vollkorn Paniermehl)
- 2 tbsp Fresh parsley (gehackt)
- 1/2 tsp Salt
- 1/4 tsp Black pepper (freshly ground)
- 1 cup Low-sodium vegetable broth (Gemüsebrühe)
- 1 tbsp Tomato paste (Tomatenmark) - optional
Anleitung
- 1
Bring a pot of water to a boil. Carefully blanch the cabbage leaves for 2-3 minutes until softened. Drain and set aside.
5 minutes
Blanching makes leaves flexible and easy to roll.
- 2
In a bowl, mix lean ground beef, finely chopped onion, egg, whole grain breadcrumbs, parsley, salt, and black pepper. Combine thoroughly.
5 minutes
Mix gently to keep filling tender.
- 3
Place about 1/4 of the filling onto each cabbage leaf. Fold the sides over and roll up tightly, securing with toothpicks if needed.
5 minutes
Don't overfill; rolls should be compact but not bursting.
- 4
Heat a nonstick pan over medium heat. Brown the rolls on all sides for 2-3 minutes, then remove from the pan.
5 minutes
Browning adds flavor and seals the rolls.
Warum dieses Gericht gesund ist
This healthy Kohlroulade recipe is perfect for calorie-conscious individuals. It uses lean meat and whole grains for improved nutrition, while cabbage delivers antioxidants and fiber for digestive health. The absence of heavy cream or butter keeps saturated fat low, making it suitable for weight management and balanced diets. Its high protein content aids muscle maintenance and satiety, ensuring you feel full without excess calories.
Kohlroulade is a nutritious meal that offers a good balance of protein, complex carbohydrates, and dietary fiber. The lean ground beef provides high-quality protein and essential minerals like iron and zinc. Cabbage is rich in vitamins C and K, and adds bulk without many calories. Whole grain breadcrumbs contribute additional fiber and slow-digesting carbs, which help maintain stable blood sugar levels. The use of low-sodium vegetable broth and minimal added fat makes this dish lighter and heart-friendly.
Profi-Tipps
- 💡Tip 1: Use cabbage leaves from the center for best texture.
- 💡Tip 2: Prepare the filling ahead for extra flavor infusion.
- 💡Tip 3: Add a bay leaf to the broth for added aroma.
Aufbewahrung und Servieren
Store leftover Kohlroulade in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan or microwave, adding a splash of broth to keep it moist.
Am besten geeignet für: Lunch
Nährwerte
| Nährstoff | Pro 100g |
|---|---|
| Energie | 130.0 kcal |
| Protein | 10.0 g |
| Kohlenhydrate | 8.0 g |
| Gesamtfett | 7.0 g |
| Ballaststoffe | 2.0 g |